16
Nov
WODs for Wednesday, 11/15/17
Strength:
Back Squat (5 second pause)
Choose a “Pull” Bodyweight Progression
Met-Con:
20 minute AMRAP
9 Pull ups
12 Barbell walking lunges (front racked)
Back rack Carry
Bodyweight Bootcamp:
Run 800m
50 Double Unders or 90 seconds of double under practice
15 Burpees
Run 600m
35 Double Unders or 1 minute of double under practice
10 Burpees
Run 400m
20 Double Unders or 30 seconds of double under practice
5 Burpees
Stretch:
KB WOD:
walking swings, sideways, forward, backward
15-12-9-6-3
KB Military Press (R)
KB Military Press (L)
Taters
KB Snatch (R)
KB Snatch (L)
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